Core:
1) 3x Clean halting deadlifts - Pause 5 seconds @ the following positions: 1” off the ground, below the knee, mid thigh, top, mid thigh, below the knee, 1” off the ground. Rest as needed between rounds and should take up to 90-100% of 1 RM clean.

Strength
1)Hang squat clan + thruster: You have 5 sets to work up to a 5 RM.
*You are not allowed to put the bar on the deck between reps, but rest as needed between rounds.
2) Push press - Warm up, then 65%x5, 75%x5, 85%x5+ reps.

Work Capacity:
1) With a partner, complete the following for time:
-100x toes to bar
-200x KB swing (53#/35#)
-300x double unders
-400m buddy carry
*Only 1 partner can work at a time, other than the buddy carry…that will obviously be performed as a team.

Work Capacity:
1) Complete 5-10-15-20-25-30-35 reps for time of:
Wallball (30#/20#)
*Between each set of wallball, perform 5x hang power snatch (95#/65#)

Conditioning:
1) Row 500m for time
Rest 5 mintues, then:
2) Row 500m for time
*This is a conditioning test, so do not game it. Go all out on the first row and try to repeat with the second or have a negative split.